Hip

gluteus maximus

GLOO-tee-us MAK-sih-mus

Largest hip muscle, gluteus maximus extends and externally rotates thigh for powerful hip thrust in squats, deadlifts, running. King of posterior chain.

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Common Pain & Injury

Buttock ache or sciatica-like from tightness. Sitting aggravates. PT if weak.

Anatomy & Function

Origin

Iliac crest, sacrum, coccyx (upper butt ridge, tailbone)

Insertion

Gluteal tuberosity and iliotibial tract (thigh bone ridge, IT band)

Actions

Hip extension (standing from squat)
External rotation (thigh out)
Adduction resistance

Innervation

Inferior gluteal nerve

Muscle Relationships

Antagonists

IliopsoasPectineus

Synergists

HamstringsAdductor magnus

Trigger Points

Upper refers low back; lower to sciatic, foot.

Stretches

1Pigeon pose

2Seated figure four

3Standing hip flexor stretch

Common Conditions

Gluteal tendinopathyPiriformis syndrome

Anatomical Parts

Right gluteus maximusLeft gluteus maximus

FAQ

What does gluteus maximus do?

Extends hip for walking, running, jumping power.

Gluteus maximus pain sitting

Tight from sitting; activate with bridges.

Gluteus maximus stretch

Pigeon pose opens it deeply.

Gluteus maximus exercises

Squats, deadlifts, hip thrusts.

Also Works gluteus maximus

10

Advanced Kettlebell Windmill position 1

Advanced Kettlebell Windmill position 2

Advanced Kettlebell Windmill

intermediate·kettlebells

Alternate Leg Diagonal Bound position 1

Alternate Leg Diagonal Bound position 2

Alternate Leg Diagonal Bound

Alternating Hang Clean position 1

Alternating Hang Clean position 2

Alternating Hang Clean

intermediate·kettlebells

Atlas Stone Trainer position 1

Atlas Stone Trainer position 2

Atlas Stone Trainer

intermediate·other

Atlas Stones position 1

Atlas Stones position 2

Atlas Stones

Axle Deadlift position 1

Axle Deadlift position 2

Axle Deadlift

intermediate·other

Backward Drag position 1

Backward Drag position 2

Backward Drag

beginner·other

Ball Leg Curl position 1

Ball Leg Curl position 2

Ball Leg Curl

beginner·exercise ball

Band Good Morning position 1

Band Good Morning position 2

Band Good Morning

beginner·bands

Band Good Morning (Pull Through) position 1

Band Good Morning (Pull Through) position 2

Band Good Morning (Pull Through)

beginner·bands

Related Hip Muscles

adductor brevis

Short inner thigh muscle adducts the thigh and assists rotation, key for lateral stability in squats and sprints. Middle adductor, it prevents groin pulls in dynamic sports. Essential for balanced leg power.

adductor longus

Prominent inner thigh muscle adducts and flexes the hip, powering lateral lunges and cutting moves. Prone to strains but key for athletic power. Gym staple for groin strength.

adductor magnus

Largest inner thigh muscle, with adductor and hamstring-like parts, adducts and extends hip powerfully. Mimics hamstring in deadlifts. Crucial for posterior chain balance.

adductor minimus

Small deep inner thigh muscle above magnus, aids adduction and rotation. Stabilizes hip in single-leg work. Often overlooked but prevents imbalances.

gemellus inferior

Small deep rotator in the hip, gemellus inferior laterally rotates and stabilizes the thigh. Works with piriformis in squats and pivots. Crucial for hip control in sports.

gemellus superior

Tiny hip muscle above ischial spine, gemellus superior laterally rotates femur. Assists in twisting sports and hip stability. Part of deep six rotators.

Side hip muscle for abduction and stabilization during single-leg stance in running, squats. Prevents Trendelenburg gait.

gluteus minimus

Deepest glute under medius, minimus abducts and internally rotates hip. Key stabilizer for balance in yoga, hiking.

Hip Pain Guide

Common causes and relief

Activities & Sports

See which activities use gluteus maximus